Training Log Archive: SteffenIn the 7 days ending Apr 27, 2009:
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Monday Apr 27, 2009 #
Note
just sit on the couch and reading comics the whole evening.
Sunday Apr 26, 2009 #
Orienteering race 27:07 [4] **** 4.11 km (6:36 / km) +50m 6:13 / km
18c shoes: VJ Falcon
Score for the couches before start of the relay. Get 18 controls out of 20. But were 3 minutes faster than the maximum time so I should have taken one control more.
Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: VJ Falcon
Saturday Apr 25, 2009 #
Event: JJLVK 2009
Orienteering race 1:10:19 [4] **** 9.53 km (7:23 / km) +210m 6:39 / km
spiked:19/shoes: VJ Falcon
Run long course for the couches, which was the same like H18. Made 3 mistakes and run it in an (fast) training speed.
Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: VJ Falcon
Friday Apr 24, 2009 #
Note
(rest day)
Had a 4h drive too comp after work. May it´s not really that what you call a rest day.
Thursday Apr 23, 2009 #
Running intervals 51:22 [5] 7.02 km (7:19 / km) +380m 5:46 / km
ahr:137 max:179 shoes: Asics Gel 1130
5x 500m (1:38,78; 1:49,38; 1:52,45; 1:52,13; 1:41,76; 1:56,79) + warmup/cooldown
Wednesday Apr 22, 2009 #
Workout 15:00 [3]
Tuesday Apr 21, 2009 #
Running 1:00:29 [3] 9.79 km (6:11 / km) +228m 5:32 / km
ahr:142 max:173 shoes: Asics Gel 1130
done some crosssections in the end and some stairway runs in the end and of course we run into the labyrinth. lehs still feeled tired.